Eating healthy food is important at any age. But a balanced diet is particularly important for teenagers. As your body continues to grow, you must consume enough good-quality food and the right kind of food to fulfill your energy and nutrient needs.
Being a teenager can be exciting. But it can also be difficult when the body’s form changes. These physical changes can be difficult to deal with if they’re not what you’re expecting. There may be pressure from friends to be, or to look, in a certain way. This may affect the food you consume. It’s not a good time to break down your diet, as you’re not getting enough nutrients, and you may not be able to reach your full potential. A sensible, well-balanced diet for teenagers is a much healthier choice, both now and in the long run.
As a teenager, you’re going to start being more independent and making your own food decisions. You’re going to hang out with your friends or get a part-time job so you can afford the things you like. Because you’re still growing, you need to take extra care and get enough of those vital vitamins and minerals to make you feel good and healthy. Also, a well-balanced diet will keep your weight gain in check.
What Is A Balanced Diet For Teenagers?
A balanced diet for teenagers provides the body with the nutrients it requires to function properly. To get the nutrients you need, most of your daily calories should come from:
- New fruit
- Fresh vegetables
- Full grains
- Nuts
- Lean protein
The Dietary Recommendations for Americans explain how much of each nutrient you can eat regularly.
The Need For A Balanced Diet for Teenagers
During teenage years, teenagers start experimenting with food. And they are tempted to eat processed and fried food such as burgers, pizzas, fries, etc. These can do nothing to improve their quality of life. Actually, they are full of unhealthy fat, sugar, and salt.
SFGATE says that most fast foods lack nutrients such as vitamins and minerals that adolescents need, especially during growth.
There is a need to give your teen a balanced diet rich in nutrients during this time. One way to do this is to feed them a rich diet:
- Variety of vegetables
- Different fruits
- Whole grains like bread, cereal, pasta, noodles, oats, and barley
- Lean meat, milk, fish, nuts, and seeds
- Milk, yogurt, and cheese
5 Reasons Why Teens Need A Balanced Diet
When your kids are young, you monitor what goes on your table and, as a result, into their mouths. But once your kids are young, they can make their food. Despite this, you should insist on a nutritious meal at home.
Sure, you’re going to get an eye roll or two. But your teens need to eat healthily. You’re the one that gets food for your home. So, prepare ahead by keeping the delicious and nutritious treats that your teens want to eat.
Here’s Why It’s So Important To Help Them Eat Healthily:
1. It Keeps Their Complexation Clear
Remember that when you were a teenager, the biggest problem was a sudden transition? It was the hardest thing that could happen to you. Apart from wondering if the person you loved was returned your feelings. How could someone like you? Times may have changed. But breakouts are still a bust for all teenagers. Your teen would get clearer and better skin by eating healthy. You can use this to help make your case as to why your teen can eat healthily.
2. It Gives Them Better Focus
Empty calories from sugary dishes or sodas provide zero nutrients. Yes, calories are required for energy. But it’s bad for your teen when they lack nutritional value. It contributes to a lack of concentration and can make their schoolwork suffer. Instead, feed their minds and bodies properly with nutritious food.
3. It Gives Them More Energy For Sports
Whether your teen is on the football squad, a cheerleader, or enjoys going to the park on a skateboard, a healthy diet gives them the energy and power to be physically active. The more active they are, the happier they would be.
4. It Helps Their Immunity
All kids love fake sick to stay home from school. But it’s a different story when they’re sick. No one likes to be sick in bed and feel weak. By feeding them healthy whole foods, you’re able to reduce the likelihood that they’ll come down with something that will keep them in bed for a week.
5. It Helps Them Develop Good Adulthood Habits
It won’t be long until your teen is considered an official adult. Set a good pattern of habits by promoting healthier food at home. Once they live independently, they will become more likely to make smart choices as they buy their food. Kids learn from what they see us doing. And our teenagers who act as they’d rather see off their arms than be seen in public with us.
What To Eat For A Balanced Diet For Teenagers
Growing adolescents need a lot of calories to help their rapid growth and development. According to healthy children, boys need an average of 2,800 calories a day. And girls need 2,200 calories per day. Let us look at some essential nutrients that the teenager needs in growing years.
Fat: Teens Nowadays overeat fat. World Healthy Foods recommends teen diets should contain no more than 30% calories as total fat and 10% calories as saturated fat. This does not mean that you should banish fats from your teen’s fat intake.
- Sources: Walnuts, fatty fish, whole eggs, dark chocolate
Protein: Protein plays an important role in teen growth. It is because the body requires protein for every crucial function. According to NDTV, boys need about 60 grams of protein per day. And girls need 55 grams of protein per day.
- Sources: Lean beef, beans, eggs, soya, seafood
Calcium: Since half of the skeletal growth occurs during adolescence, large amounts of calcium are needed during adolescence. The Center for Young Women’s Health recommends teenagers between the ages of 9 and 18 should try to eat 1,300 milligrams of calcium each day.
- Sources: Yogurt, Milk, Cheese, Sardinia, Broccoli
Iron: Iron plays a key role in development. Iron is important for the proper distribution of oxygen through the body. If your teen does not get enough iron, it may result in an iron deficiency disorder called anemia. Children 9-13 years of age require 8 milligrams of iron a day.
- Sources of iron: Red meat, fish, rice, dried cereals
The Bottom Line
A varied and balanced diet for teenagers normally includes many fresh, plant-based foods and reduces the intake of processed foods.
If you have any concerns about your teen’s diet, schedule a meeting with your doctor or dietitian. They can recommend dietary changes that will help your kid get the nutrients he needs while promoting his overall health.
